Please Scroll Down to See Forums Below I'm wondering if some of you could share some of the best methods or routines strength training. I know that its best to change up your routine frequently to keep the body from settling in, but given that I'm fairly new to the powerlifting style of weight training, I figured that there might be a tried and true method to get me kickstarted. Any suggestions?
Best Powerlifting Routines
- Thread starter PoweredUp
- Start date
Okay, since no one responded, let me just post what I was planning to do, and you veterans can tell me if you think its an effective way to achieve significant strength gains. I want to get this right.
For at least the next 6-8 weeks, I was planning to hit my core lifts (squats, deadlifts, and bench press) in the following pattern:
Warm ups - 1x8 (40% 1RM), 1x5 (55% 1RM), 1x3 (70% 1RM), 1x1 (85% 1RM)
Work Sets - 1x1 (previous 1RM), 1x1 (new PR - at least 2.5% above previous 1RM)
I was planning to do a 4-day split, alternating push and pull days. I will include the assistance exercises like close-grips, bent-over rows, military press, hypers, calf raises, barbell curls, and weighted crunches.
Any suggestions?
For at least the next 6-8 weeks, I was planning to hit my core lifts (squats, deadlifts, and bench press) in the following pattern:
Warm ups - 1x8 (40% 1RM), 1x5 (55% 1RM), 1x3 (70% 1RM), 1x1 (85% 1RM)
Work Sets - 1x1 (previous 1RM), 1x1 (new PR - at least 2.5% above previous 1RM)
I was planning to do a 4-day split, alternating push and pull days. I will include the assistance exercises like close-grips, bent-over rows, military press, hypers, calf raises, barbell curls, and weighted crunches.
Any suggestions?
Thanks for the reply. It appears that you responded just as I was writing my last message.xrsist said:
I am actually doing the 5x5 right now, and I've been getting good increases on my bench and squats, but my deadlift is stalling out just shy of 400. I am attributng a good bit of that to grip fatigue, and I just got some chalk the other day and will be trying that out tomorrow.
I'm not sure how long its recommended to stick with the 5x5 program, but I've always felt like I needed a routine change (not necessarily any changes in the actual exercises) at least every 6-8 weeks. What is your opinion about the routine I mentioned above?
B
BigboyAl
Guest
kill the 5x5.. your coming to this forum from the other, so i think your ready for some serious lifting..
5x5 is ok from time to time to get a month in here and there. but you really want to d o some periodized routine were you do a 3 week voume phase, 3 week intesity phase then a 2-3 week taper/ test phase..
for example wsbb routine can be set up in that fashion, then when you go through an 8-9 cycle use your 1rms to run the smolov squat routine for lower body while continuing doing the wsbb routine for the bench.. when you finish reverse and do modified smolov for bench and wsbb for squat.. if your all natural you can break the smolov routine down to twice a week and the cycle will last about 16 weeks. its a periodized cycle and will really give u much needed volume on a given lift..
good luck..
5x5 is ok from time to time to get a month in here and there. but you really want to d o some periodized routine were you do a 3 week voume phase, 3 week intesity phase then a 2-3 week taper/ test phase..
for example wsbb routine can be set up in that fashion, then when you go through an 8-9 cycle use your 1rms to run the smolov squat routine for lower body while continuing doing the wsbb routine for the bench.. when you finish reverse and do modified smolov for bench and wsbb for squat.. if your all natural you can break the smolov routine down to twice a week and the cycle will last about 16 weeks. its a periodized cycle and will really give u much needed volume on a given lift..
good luck..
Last edited:
B
BigboyAl
Guest
dave, do you do wsbb natural or cycle?
B
BigboyAl
Guest
DaveTSI said:
reason i ask is cause im geting old, and im natural, ive been beat up lately..i basiclly do 3 weeks on 1 week recover with wsbb, i used to go 6 weeks with 1-2 week recover..
how many weeks do you go before you need a deload?
B
BigboyAl
Guest
PoweredUp said:
ive done some small cycles in the past, if you dont have a yearly cycle plan its a waste.. ive done small 6 week t-bol cycles, sus, & d-bol.. tbol really gets your strength up with out gaining to much weight, but after you get off you lose almost all of the strength.. so if you dont plan on doing a yearly cycle plan dont bother.. (yearly i mean 8-10 weeks on, then 2 months off, then back on 2 months then off again. not just 1 small cycle a year) roids are a good tool u just have to use them often..
I have 100 tabs. I could do 8 weeks on followed by 2 months off followed by another 7 weeks on provided that a single 50mg tab per day would be sufficient. I also have 20mL of Test Enanthate on-hand. I had considered hitting the Anadrol for 3 weeks by itself, and then in week 4 adding in 500mg of test per week for 10 weeks. I had planned to discontinue the a-bombs after 6 weeks. I have HCG and Nolvadex for PCT.BigboyAl said:
B
BigboyAl
Guest
what ever you got, work out a cycle that will last, and you have to stick to it.
try for 6-10weeks on, take off about the same amount of time you were on, but no less than 4 weeks, do the wsbb and i would do the smolov cycle.. time the intesity phase of smolov routine with a cycle...
not sure your size but i was 205 when i did a test cycle and 250mg a week was plenty to get strong and grow off of.. at 225lbs 250mg did nothing.. i needed 500mg.. so depending on your level of fitness you may not need 500mg.
you dont really want to do more than 6weeks on pills.. i would limit the pills to 6 weeks each cycle..
if you have 20ml of test you have more than a years worth of cycle material
6weeks androl
6weeks off
10 weeks test
8 weeks off
10 weeks test
8 weeks off
6weeks androl
6weeks off
THERES A YEARS WORTH RIGHT THERE.. you'll be a monster if you actually stick to it and use the right routine...
try for 6-10weeks on, take off about the same amount of time you were on, but no less than 4 weeks, do the wsbb and i would do the smolov cycle.. time the intesity phase of smolov routine with a cycle...
not sure your size but i was 205 when i did a test cycle and 250mg a week was plenty to get strong and grow off of.. at 225lbs 250mg did nothing.. i needed 500mg.. so depending on your level of fitness you may not need 500mg.
you dont really want to do more than 6weeks on pills.. i would limit the pills to 6 weeks each cycle..
if you have 20ml of test you have more than a years worth of cycle material
6weeks androl
6weeks off
10 weeks test
8 weeks off
10 weeks test
8 weeks off
6weeks androl
6weeks off
THERES A YEARS WORTH RIGHT THERE.. you'll be a monster if you actually stick to it and use the right routine...
DaveTSI
New member
BigboyAl said:
i just go by how i feel, and throw in a deload day here or there. i used to go balls to the wall for two weeks and deload for a week, that worked well for me, i definatly never over did it. just listen to your body, the people who say to fight through the really tough workouts when your tired and sore are wrong. recovery is the key.
Thanks for the tip. By the way, I am 240 pounds (been lifting for more than 15 years) so I think I'm going to need the full 500mg of test per week.BigboyAl said:
Can you break down the WSB and Smolov routines for me? For example, what would the exercises for week 1 look like (reps and sets) and how would it change week by week?
I have read up on Westside, but it seems complicated and I'm not even sure that my gym has all of the equipment that they require. Also, I don't have a training p[artner, so exercises like board presses and floor presses are probably not an option. Besides, I prefer to train raw so those types of exercises which seem to be preps for lifting with a bench shirt don't really appeal to me.
B
BigboyAl
Guest
PoweredUp said:
pm me your email, ill send you a excel of the routine.. it doesnt copy paste good to the forum...
to be honest i dont pct..no one did pct in the recent past and most people i know still dont pct.. i dont trust putting that nolva/clomid and crap into my system..i tryed it once and it didnt make a difference... if you use stuff like test/dbol/tbol/anadrol/ just let your body recover, it takes 3-4weeks before you feel 100% again..usually your tired for a week or two after, but you bounce back fast.stuff like deca/tren i would stay away from..keep the cycles fairly short.. 10 weeks the most.. 6 weeks on tabs..its not as complicated as peeps make it out to be..
That's kind of what I thought. I have read though, that after coming off of an anadrol cycle that you gains will deteriorate rapidy. Has that been your experience? I would obviously expect a drop-off in strength, but what about the new muscle mass? I'm just wondering that after taking anadrol for 6 weeks, if that next 6 weeks off-cycle wouldn't have made it all a complete waste. That's why I had originally planned to integrate the test enanthate mid-cycle. I like your cycle better though, so if you've had a good experience taking that much time off following anadrol then I'll give it a go.BigboyAl said:
B
BigboyAl
Guest
xrsist said:
people who actually spend there time in the gym, not newbs posting 2500 posts in 4 months.. gtf out of here...pct is garbage.. no one in the real world does pct.. unless they are glued to newb website like this who tell you u need pct an sell u liquid clomid...how do u get in the gym with that many posts? that is the real question!!
rambleon
New member
BigboyAl said:
Well maybe u're one of the lucky peebs who actually recover fast from a shutdown. Thing is: Most people don't. If the cycle involves test or nandrolones for more than 8 weeks pct is a nobrainer. Pretending otherwise is utter bullshit IMO. And yes: I DO get to the gym 6 times a week thank u very much. Handing out advice with so cavalier an attitude to the recipients health is just irresponsible.
MichaelScott
New member
no pct wtf?
B
BigboyAl
Guest
LOL at the last 3 post. this is why i cant stand this website.. so the millions of lifters in the 70's 80's 90's all got lucky that they didnt do PCT and grew or got bitch tits??
you guys are brain washed from this website..
i think its irresponsible to tell people they must do nolva and clomid that can give them cancer 10 years down the line from excess use..
you guys are brain washed from this website..
i think its irresponsible to tell people they must do nolva and clomid that can give them cancer 10 years down the line from excess use..
justinjones1963
New member
BigboyAl said:
1) There is not one study out there that shows clomid or nolvadex causes cancer
2) There are scores of studies that have shown that clomid is a valuable drug for P.C.T. In fact, fertility docs use clomid for male infertility
3) P.C.T. is a must for people who are noton HRT or who do not cycle year round. It is true some people never do P.C.T. but those are the ones that are on year round. IMO if you are not a pro competing then there is absolutely no need to be on test year round.
4) Natural test levels will not return to normal without P.C.T., unless you are lucky. There are tons of reports out there of healthy males who used gear and ended up screwing up their own natty test production and the only way they got back to normal was with P.C.T.
I never got my P.C.T. info off of this board. I got mine from a H.R.T. doc who has specialized in the field for years. Yes it is true BBers didn't do P.C.T. 30 years ago but times have changed. Hell, frontal lobotomies were still being performed 30 years ago and that doesn't mean they are still a valid medical procedure.
Don't do P.C.T. if you want. Have fun destroying your own natty test production levels and you'll end up taking test shots for the rest of your life. To each their own.
I have done P.C.T. after every cycle and I have the blood results to prove it works. I have have scores of medical reports to back me up. You on the other hand are just swallowing pills, shooting yourself with lord knows what and don't have jack shit to back up what you are saying.
I'll trust medical science and clinically proven methodologies over what you have to say. Moron. lol
MorganKane
New member
BigboyAl said:
You are pretty clueless.
Tamoxifen is actually used to battle cancer and its been used by women for years. You will find tons of studies on tamoxifen and its usage. Saying it will give you cancer is just ignorant. We has bodybuilders are using pretty low dosage of Tamxofin.
You dont have to do PCT but to its plenty of research and evidence that a proper PCT helps with a quicker recovery and many of us got the blood work to prove it. I guess you have done blood work and can prove that you recover faster when not doing proper PCT.
Because it they did not do PCT in the "old days" does not mean its not needed. Smoking used to be good for you too but I assume I dont have to tell you that we have learned that its not and will kill you in many cases.
I guess I will go back to reading more post so I continue to be brain washed while a genius like yourself will spend his time in the gym. I was going to take a shower this morning but now that I am brainwashed I guess I am clean enough already.
B
BigboyAl
Guest
LOL, im not going to hunt down studies for you casue im not here to prove a point but nothing good comes out of using a drug designed for females infertility for a male. No certified american doctor in there right mind would make a recommendation such as use clomid post pct.. it would be unethical and they could lose there license giving a male, a female drug for something it was not created for. this alone shows how much of a moron you are.
http://www.inciid.org/article.php?cat=infertility101&id=249
what certified doctor would offer this to a male? look up clomid.. unless your a female who cant get pregnant stay away...
LINE4: test will not return to normal without pct? that is dead wrong.. you sound like an alarmist and your a moron to believe that shit, you are brainwashed. there are tons of studies that show test levels return to normal after a few weeks depending on the person. there is a possible that it wont return 100% but like anything that is not the norm... pct or not those people wont return 100%. you want to know who's test haven't returned to normal? people doing cycles for a year straight and not letting there body recover. even then some people still return to 100%..
http://www.inciid.org/article.php?cat=infertility101&id=249
what certified doctor would offer this to a male? look up clomid.. unless your a female who cant get pregnant stay away...
LINE4: test will not return to normal without pct? that is dead wrong.. you sound like an alarmist and your a moron to believe that shit, you are brainwashed. there are tons of studies that show test levels return to normal after a few weeks depending on the person. there is a possible that it wont return 100% but like anything that is not the norm... pct or not those people wont return 100%. you want to know who's test haven't returned to normal? people doing cycles for a year straight and not letting there body recover. even then some people still return to 100%..
MorganKane
New member
BigboyAl said:
Several doctors will offer clomid to a male, mine did.
Do you really think because a drug is made for one sex/issue, etc it cant be used for anything else?
A certain drug using for cancer treatment is the same as a sheep dewormer, just giving you an example.
Okay xrsist asked me to chime in so I will.
I'm not going to take sides. I'll just say what I think -- which in typical Nelson fashion, is in agreement with both sides and not in agreement with either. Not that I'm trying to be controversial -- I just think there are more ways to look at it.
Simply put, I think PC T is overrated -- to the point where peole assume, all they need to do is the PC T du jour, and every thing will be cool. No so. Also, you WILL recover without it AND I think drugs like Clomid and Nolvaa kinda suck.
Having said that, I see no reason why one shouldn't try to recover as well as possible -- HC G, adexx, natty supps and double time off than on are all ways to avoid a crash, maintain muscle and libido and get the HPT A back to snuff. And if clomid makes you feel better, use it. It makes me feel worse, so I don't.
And that's it.
I'm not going to take sides. I'll just say what I think -- which in typical Nelson fashion, is in agreement with both sides and not in agreement with either. Not that I'm trying to be controversial -- I just think there are more ways to look at it.
Simply put, I think PC T is overrated -- to the point where peole assume, all they need to do is the PC T du jour, and every thing will be cool. No so. Also, you WILL recover without it AND I think drugs like Clomid and Nolvaa kinda suck.
Having said that, I see no reason why one shouldn't try to recover as well as possible -- HC G, adexx, natty supps and double time off than on are all ways to avoid a crash, maintain muscle and libido and get the HPT A back to snuff. And if clomid makes you feel better, use it. It makes me feel worse, so I don't.
And that's it.
B
BigboyAl
Guest
Nelson Montana said:
I agree 100% with you. PCT is overrated, you can recover without it, but if you feel like maximizing recover try some supps.. also HCG during a cycle is great, I dont do it but if I noticed my recovery was taking longer as i age I would do it. and HCG is something designed for males with similair natural issues that roids artificaly create, so there valid.
02gixxersix
New member
You can recover without it but at the price of most of your had earned muscle. You need something to bounce your test back after it has been suppressed. You don't know what you're talking about so don't give advice. Clomid sucks but nolva is good stuff as far as I'm concerned. And you say 20mL of test and 100 drols is a years worth of gear? My little sister could probably take more than that in a year. Anadrol is crap IMO anyway. Sides far outweigh the benefits.
B
BigboyAl
Guest
02gixxersix said:
I dont know what im talking about? and shouldnt give advise?
judging by your back picture and pics in your galary you dont know what your talking about..especially if your on cycles, i look bigger and fuller than you and im natural.. here i am in 2006 after cutting from 230 to 215.. and im still bigger than you and your on steroids.. i think your the one confused..
http://bba32.tripod.com/1/
fallingeggs
New member
The Sheiko is a great powerlifting routine
B
BigboyAl
Guest
xrsist said:
how old are u, 18?
I said I used it a long time ago...
i was just making a point since he had to tell me i dont know shit.. looks like he's the one who dont know shit..
why does every one cry on this site when u go against the grain? most of the people on here have no clue what there talking about and gang up on anyone not agreeing with them..if you have an opinion make your point and thats it, dont silence others who think differently..
02gixxersix
New member
Lol I'm all natural bro. I haven't touched any gear in over 5 years, and even then it was only 2 small cycles. If you've never done steroids then how do you know what you can recover from?BigboyAl said:
B
BigboyAl
Guest
02gixxersix said:
You dont do roids.. So what makes you the authority on PCT? it proves my point you were talking shit. you have no real life clue as to if someone really needs pct.
As I mentioned Ive done several cycles, long time ago. The question you asked me should be directed at you.
As you noted,
"You can recover without it but at the price of most of your had earned muscle. You need something to bounce your test back after it has been suppressed. You don't know what you're talking about so don't give advice. Clomid sucks but Nolvaldex - tamoxifen citrate - is good stuff as far as I'm concerned. And you say 20mL of test and 100 drols is a years worth of gear? My little sister could probably take more than that in a year. Anadrol is crap IMO anyway. Sides far outweigh the benefits."
Who are you with your 2 little cycles to talk?
Next time maybe you should take your own advise not give advise since you have no experience.
just a reminder why most guys on the forum are bs...
02gixxersix
New member
I did some WSBB for a little while and made some great strength gains but my bench when almost no where. I noticed, and I have read that their stuff works great for raising a shirted bench but not so great for raw benches. It is a lot of fun and gave me the bigger gains on my squat and deadlift then with any other program.samoth said:Back to the original post, guys.
I personally prefer Westside powerlifting and Metal Militia. Militia programs are rather difficult for a natural athlete, however, so you might want to look into their methods and see what you can adapt to your own program.
02gixxersix
New member
I'm doing this right now and loving it. I copied and pasted this from Intensemuscle. Original poster was PJR. Squatting and deadlifting on the same day is taxing as hell but I've found that as long as I don't do back squats and floor deads on the same day I'm good to go, and the squatting is actually a great warm-up for any type of pull.
I think it's summed up pretty well. I think what happens when you try to make it unquestionable is that it just becomes more complicated. A lot of times that what I see when some try to explain DC. They try and explain it in such fine detail that it becomes a mess. The "program" is real simple.
--------------------------------------------------------------------------------------------------------
Squat/Pull day -
Squat, Front squat, Box squat, or Pause Squat - REgular Squat every 3rd workout. Otherwise just pick one of the others
Squats - 5 x 5 (either to top set of 5 or 5 sets at the same weight) or 5,4,3,2,1
Pulls - SLDL, From the floor, Rack deads
5 x 5 for SLDL, 5 x 1 for pulls from the floor, and 5 x 3 for rack reads
Ab work - 4-5 sets of 10-15 reps
--------------------------------------------------------------------------------------------------------
Push/Pull Assistance day
Bench, Incline, Decline, Standing Press - Bench every third workout
On bench day work up to a 3 x 3, then back down in a 5 rep scheme. Do a rep out set with your 3rd warm up weight. Example....
135 x 10
185 x 10
225 x 10
275 x 5
315 x 5
355 x 3 sets of 3
315 x 5
275 x 5
225 x max reps
All other pressing is a 5 x 5 to top weight, then a back off set of 10-12 except on standing press (I don't like doing high reps on standing press)
Follow that up with a dumbbell press movement for 3-5 sets of 12-20 reps per set or do weighted dips. If you feel "spry" do both.
Finish with a row or a chin. Alternate 1 per session for 4-5 sets of 10-12 reps. So 1 workout do a chin or pulldown, the next time do a row.
I think it's summed up pretty well. I think what happens when you try to make it unquestionable is that it just becomes more complicated. A lot of times that what I see when some try to explain DC. They try and explain it in such fine detail that it becomes a mess. The "program" is real simple.
--------------------------------------------------------------------------------------------------------
Squat/Pull day -
Squat, Front squat, Box squat, or Pause Squat - REgular Squat every 3rd workout. Otherwise just pick one of the others
Squats - 5 x 5 (either to top set of 5 or 5 sets at the same weight) or 5,4,3,2,1
Pulls - SLDL, From the floor, Rack deads
5 x 5 for SLDL, 5 x 1 for pulls from the floor, and 5 x 3 for rack reads
Ab work - 4-5 sets of 10-15 reps
--------------------------------------------------------------------------------------------------------
Push/Pull Assistance day
Bench, Incline, Decline, Standing Press - Bench every third workout
On bench day work up to a 3 x 3, then back down in a 5 rep scheme. Do a rep out set with your 3rd warm up weight. Example....
135 x 10
185 x 10
225 x 10
275 x 5
315 x 5
355 x 3 sets of 3
315 x 5
275 x 5
225 x max reps
All other pressing is a 5 x 5 to top weight, then a back off set of 10-12 except on standing press (I don't like doing high reps on standing press)
Follow that up with a dumbbell press movement for 3-5 sets of 12-20 reps per set or do weighted dips. If you feel "spry" do both.
Finish with a row or a chin. Alternate 1 per session for 4-5 sets of 10-12 reps. So 1 workout do a chin or pulldown, the next time do a row.
